The location for Student Health and Counseling Services is on the first floor of Queen Anne’s House.

Hours of Operation Monday-Friday: 8:30 a.m. - noon 1:00 - 4:00 p.m.

Phone: 410-778-7261 Fax: 410-810-7101

Experiencing Grief

No two people are likely to experience grief in the same way. The way we think and feel, the way our body functions, and the way we interact with others may all be affected. Some of the more common experiences include:

Difficulty concentrating

Apathy

Anger — at those responsible, at the deceased, at ourselves, at God, at any handy target

Guilt — “If only I had done …”

Sleep disturbances

Loss of appetite

Withdrawal from others

Irritability

Intense sadness or tears when a memory is triggered

Numbness

Loneliness, or a sense of separateness from others

Loss of life’s meaning

Sometimes our reactions are so changeable, intense, or irrational that we fear we may be going crazy. Often grieving people are afraid to confront their grief for fear that if they open the door they will be drowned in a flood of tears or rage. Though this is very unlikely, allowing others to help us in our grieving is good ‘insurance’ that we will keep our balance.

No matter what our intense experiences of grief may be they are temporary. There IS life after grief — if we acknowledge and work through our reactions, rather than trying to stop them.

How Do You Do Grief Work?

Fortunately, much of the process of healthy grieving seems to be ‘built into’ our genes. Acknowledging and growing from losses is such a natural process that much of it will happen without our direction — if we relax our expectations of how we “should” grieve and give up some of our need to be in control.

Healthy grieving is an active process. It is NOT true that, “You just need to give it time.” One way of understanding the work to be done is to think of grieving as a series of tasks we need to complete (not necessarily in sequence):

To accept the finality of the loss;

To acknowledge and express the full range of feelings we experience as a result of the loss;

To adjust to a life in which the lost person, object, or experience is absent;

To ‘say good-bye,’ to ritualize our movement to a new peace with the loss.

Good friends, family members, or a personal counselor can all be helpful in doing this vital work. You can also do a good deal to help yourself.

Helping Yourself Through Grief

Active, healthy grieving requires balance — balancing the time you spend directly working on your grief with the time you spend coping with your day-to-day life; balancing the amount of time you spend with others with the time you spend alone; balancing your need for help from others with caring for yourself. Focusing too strongly on any single side of these pairings is getting off-track.

Here are some things others have found useful in their healthy grieving. Choose the ones that fit for you, or make up your own methods of self-care. Remember that grieving is an active process, it takes energy that will likely have to be temporarily withdrawn from the usual pursuits of your life. Treat yourself with the same care, tolerance, and affection you would extend to a valued friend in a similar situation.

Go gently — take whatever time it needs, rather than giving yourself a deadline for when you should be “over it”

Expect and accept some reduction in your usual efficiency and consistency

Try to avoid taking on new responsibilities or making major life decisions for a time

Talk regularly about your grief and your memories with someone you trust

Accept help and support when offered

Be particularly attentive to maintaining healthy eating and sleeping patterns

Exercise moderately and regularly

Keep a journal

Read — there are many helpful books on grief. If grief is understood it is easier to handle

Plan, and allow yourself to enjoy without guilt, some GOOD TIMES. The goal is balance, not martyrdom

Carry or wear a linking object — a keepsake that symbolically reminds you of your loss. Anticipate the time in the future when you no longer need to carry this reminder and gently let it go

Tell those around you what helps you and what doesn’t. Most people would like to help if they knew how

Take warm, leisurely baths

See a grief counselor

Get a massage regularly

Set aside a specific private time daily to remember and experience whatever feelings arise with the memories